Expert training advice to help you reach your fitness goals. Discover workout routines, exercise techniques, and training programs designed to improve your strength, build muscle, and enhance athletic performance.
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Lengthened partials are reps you cut short on purpose, working only the stretched half of an exercise: the bottom of a curl, the deep part of a leg extension, the low end of a calf raise. The idea spr...
Here's something that should stop you mid-set: skeletal muscle can produce more relative force during eccentric actions (Suchomel et al., 2019) than during concentric ones, so you can handle more load...
Here's something that should change how you think about programming: your strength is not the same every day, even when you follow the same protocol. Yet most people follow a spreadsheet that tells th...
Here's a number that should stop you mid-set: research on resistance training progression suggests that up to 47% of intermediate lifters experience a hypertrophy plateau within their first 18 months ...
Here's a stat that surprises most lifters: research from the NSCA suggests that up to 40% of intermediate lifters plateau on their main compound lifts not because they're undertraining, but because th...
Here's a stat that should change how you program: research on joint angle specific strength suggests that trained lifters can be up to 40% weaker at their sticking point than at their strongest joint ...
Why Your Strength Has Stalled (And What Elite Lifters Know That You Don't) Here is a sobering statistic: research published in the Journal of Strength and Conditioning Research found that intermediat...
Drop Sets vs Myo-Reps: The Advanced Technique Showdown You Need to Know Here is a number that might surprise you: intermediate and advanced lifters who incorporate intensity techniques into their pro...
Rest-pause training is a simple way to squeeze more hard reps out of a single exercise: you take a set close to failure, rest for a few seconds, then keep going with the same weight. It is popular wit...
Why Your Sticking Points Are Costing You Gains Here is a number that should get your attention: research published in the Journal of Strength and Conditioning Research found that lifters who systemat...
Why Natural Lifters Need a Smarter Periodization Strategy Here is a stat that might surprise you: a 2022 meta-analysis published in the Journal of Strength and Conditioning Research found that athlet...
What Is Contrast Training and Why Should You Care? Here is a surprising fact: athletes who added contrast training to their programs improved vertical jump height by an average of 4.7 centimeters in ...